9 Downers Grove South Girls Track & Field 100m Hurdle Workouts & Drills Doug Plunkett, Asst. The 10-week program contains both sprint and distance training plans that are based on running 4-5 days a week with a safe and gradual build up and intensity. 0000022128 00000 n 0000002540 00000 n <> See information about Hips circuit below for some good stretches. Spin a 3 and you run 300m. var windowHref = window.location.href || ''; Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. 11 0 obj 0 set 3 ; set 4 . 0000003067 00000 n anything else? src: 5 url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), Thursday Thrower Warmup Discus School (Middle of Ring) Shot Put School Lifting: First two lifts 3x810; Auxillary Lifts 3x810; Abs/Core 3x to "Failure" Lower What kind of results can you expect from these track workouts? 0000002762 00000 n trailer /CS 0000001109 00000 n set 2 . 7 OR 8k run 15 min continuous run @ 75-80% speed Hill running (sprint up, jog down) total 10 sets. /Nums Training Middle Distance Runners is without question a challenging, complex, but rewarding part of any Track coach's duties.The nature of the events is such that the athlete has to bring so many ingredients into their quest for excellence - strength, speed, endurance, tenacity, concentration, toughness, confidence, and the willingness to work on these attributes. %PDF-1.6 % Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when Next . } Middle school is not the time to engage in extreme training practices to improve your sprint speed. Workouts can be adjusted upon your ability. Since the race occurs around your VO2max pace, you must improve your VO2max. > -1) { endobj stream For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. By varying those stresses, you're not relying on the same muscle groups at all times. The "Devil Dog" No clue why its called that.. basically a ladder on track.. each lap is done w a percentage of fast then easy running.. 100 hard 300 easy. 0000027600 00000 n Flat roads will require a different effort than hilly trails. Seventh week:. /Annots Soccer field diagonals are a good one. The booklet is an important tool for this plan and can be downloaded HERE. They basically sprint a 100 then rest while 4 separate teammates do a 100.. it can keep going continuously. 0000002401 00000 n /Title xref 0000009248 00000 n 0000006619 00000 n 0000000656 00000 n The "it" kids group grows quickly. - Off season is the time to develop strength and speed. 65-second sprint, 60-second jog (5x) 0000028331 00000 n Workout 8 - 4 x 4:00. endobj ] /Names endstream endobj 166 0 obj <> endobj 167 0 obj <>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>>>/Type/Page>> endobj 168 0 obj [169 0 R 170 0 R 171 0 R 172 0 R 173 0 R 174 0 R 175 0 R 176 0 R] endobj 169 0 obj <> endobj 170 0 obj <> endobj 171 0 obj <> endobj 172 0 obj <> endobj 173 0 obj <> endobj 174 0 obj <> endobj 175 0 obj <> endobj 176 0 obj <> endobj 177 0 obj <> endobj 178 0 obj <> endobj 179 0 obj <> endobj 180 0 obj [/ICCBased 202 0 R] endobj 181 0 obj <> endobj 182 0 obj [301 0 0 0 0 0 0 160 0 0 0 0 0 0 367 524 524 524 524 0 0 0 0 0 524 0 367 0 0 0 0 0 0 611 566 598 613 536 525 0 654 278 0 0 0 761 638 674 543 0 582 481 581 0 0 852 0 0 0 0 0 0 0 0 0 525 557 460 557 537 401 502 557 307 0 504 320 830 546 537 557 0 417 405 420 557 490 744 0 493] endobj 183 0 obj <> endobj 184 0 obj [301 0 325 0 0 0 706 160 367 367 0 0 367 367 367 0 524 524 524 524 524 524 524 0 524 524 367 367 0 0 0 367 771 590 566 598 613 536 525 676 654 278 477 576 506 709 638 674 558 676 582 481 581 648 587 852 0 0 0 0 0 0 0 0 0 525 557 495 557 545 370 502 546 285 367 504 295 830 546 537 557 0 389 405 396 546 490 744 501 493 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 524] endobj 185 0 obj <> endobj 186 0 obj [301 0 391 0 0 0 0 301 0 0 0 0 0 367 367 397 586 0 0 586 586 586 0 0 0 0 367 0 0 0 0 0 0 614 0 613 632 0 0 676 678 278 0 0 0 786 0 0 583 0 624 501 685 662 0 926 0 684 0 0 0 0 0 0 0 593 0 493 593 552 410 535 562 327 0 540 320 830 562 570 599 0 447 459 438 557 552 773 0 564] endobj 187 0 obj <>stream 0 xref 0000008953 00000 n 0000028485 00000 n European Indoors Championship Day 2 Official Thread. $.' 0000027440 00000 n 0000007695 00000 n an be used DAILY anytime of the year! Those "out" kids then are "it" and have to do the course backwards. 70-second sprint, 45-second jog (6x) I only remember doing two hard track workouts. Sometimes we play "Devil-Take-the-Hindmost". 0000009395 00000 n Have the students do two sets of six reps of each exercise. 5 0 obj <> and for each animal one to three taggers are assigned and like Carlotte you call out an animal and they run across the field (Btw this is an outdoor activity) while the taggers chase them but if the runners get to the other side of the field fast enough then they are safe. <]>> 3 0 obj The risks are too high, and the stakes are far too low. url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); xeSSg:v:mTJT`uKd!Hd !nEQQ@f[ws;{32<2V?|AM/E=GCz6lpTODt_=FwQenGVn~A7b?Wzk{S3S3xEeT}R=]u;]U]#g+o3OWSk+KG]mGmww,?sS:Nk;-?xmnRr`sM6itnpw++jUV9D+*aGS,lbe>{^W{lU%Hm !5Rjx-yk.2]\!-&dUU9eNh&h``7k5zjjNRX Y_go\!C~v]vRwK4kkV/ZY@|y9iTY)%_MS.\;E1gb$EOOY3'3>S>S&-L/|8NbFVYS^IH|#881Q+p\+sqXa-,(Xd,XY5g,0;0k0000+1[111 $ T l %PDF-1.4 % /D Here is the breakdown of his sample week: Sunday - Long run. After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 Life Workout Guide that contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. If you time it right, it can results in some really fun kicks at the end. Squat 20 reps, plank 30 second, crunches 25 reps, jumping jack 10 reps, lunge 25 reps, wall sit 45 second, sit up 35 reps, Butt Kick 20 reps and Push Up 10 reps. Squat 30 reps, plank 30 second, crunches 20 reps, jumping jack 40 reps, lunge 15 reps, wall sit 60 second, sit up 55 reps, butt kick 35 reps and push up 25 reps. Squat 25 reps, plank 15 second, crunches 25 reps, jumping jack 35 reps, lunge 15 reps, wall sit 25 second, sit up 10 reps, butt kick 10 reps and push up 20 reps. Squat 20 reps, plank 40 second, crunches 30 reps, jumping jack 50 reps, lunge 25 reps, wall sit 35 second, sit up 30 reps, butt kick 25 reps and push up 15 reps. Squat 35 reps, Plank 60 second, Crunches 30 reps, jumping jack 55 reps, lunge 60 reps, wall sit 45 second, sit up 40 reps, butt kick 50 reps and push up 15 reps. First week: 30-second sprint, 45-second jog (x5) /S 60 minutes to 2 hrs depending on the athlete. <>>> 0000000016 00000 n FREE!!! << 6. Monday - Hills. endobj //